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  6. Mulberry vs. Plantain raw

Mulberry vs. Plantain raw — In-Depth Nutrition Comparison

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What are the differences between mulberries and plantain raw?

  • Mulberries are higher in vitamin C, iron, and vitamin K, yet plantain raw is higher in vitamin A, vitamin B6, and potassium.
  • Plantain raw's daily need coverage for vitamin A is 22% more.
  • Mulberries have 13 times more calcium than plantain raw. While mulberries have 39mg of calcium, plantain raw has only 3mg.
  • The glycemic index of mulberries is lower.

We used Mulberries, raw and Plantains, raw types in this article.

Infographic

Mulberry vs Plantain raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +1200%
Contains more IronIron +208.3%
Contains more PhosphorusPhosphorus +11.8%
Contains more MagnesiumMagnesium +105.6%
Contains more PotassiumPotassium +157.2%
Contains more CopperCopper +35%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +150%
~equal in Manganese ~mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +97.8%
Contains more Vitamin EVitamin E +521.4%
Contains more Vitamin B2Vitamin B2 +87%
Contains more Vitamin KVitamin K +1014.3%
Contains more Vitamin AVitamin A +5500%
Contains more Vitamin B1Vitamin B1 +79.3%
Contains more Vitamin B3Vitamin B3 +10.6%
Contains more Vitamin B6Vitamin B6 +498%
Contains more FolateFolate +266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~13.5mg

All nutrients comparison - raw data values

Nutrient Mulberry Plantain raw DV% diff.
Vitamin C 36.4mg 18.4mg 20%
Vitamin B6 0.05mg 0.299mg 19%
Iron 1.85mg 0.6mg 16%
Potassium 194mg 499mg 9%
Carbs 9.8g 31.89g 7%
Vitamin A 1µg 56µg 6%
Vitamin K 7.8µg 0.7µg 6%
Magnesium 18mg 37mg 5%
Vitamin B5 0.26mg 5%
Vitamin E 0.87mg 0.14mg 5%
Calories 43kcal 122kcal 4%
Folate 6µg 22µg 4%
Calcium 39mg 3mg 4%
Vitamin B2 0.101mg 0.054mg 4%
Selenium 0.6µg 1.5µg 2%
Vitamin B1 0.029mg 0.052mg 2%
Fiber 1.7g 2.3g 2%
Copper 0.06mg 0.081mg 2%
Saturated fat 0.027g 0.143g 1%
Phosphorus 38mg 34mg 1%
Polyunsaturated fat 0.207g 0.069g 1%
Protein 1.44g 1.3g 0%
Fats 0.39g 0.37g 0%
Net carbs 8.1g 29.59g N/A
Sugar 8.1g 15g N/A
Zinc 0.12mg 0.14mg 0%
Sodium 10mg 4mg 0%
Vitamin B3 0.62mg 0.686mg 0%
Choline 12.3mg 13.5mg 0%
Monounsaturated fat 0.041g 0.032g 0%
Tryptophan 0.015mg 0%
Threonine 0.034mg 0%
Isoleucine 0.036mg 0%
Leucine 0.059mg 0%
Lysine 0.06mg 0%
Methionine 0.017mg 0%
Phenylalanine 0.044mg 0%
Valine 0.046mg 0%
Histidine 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more WaterWater +34.3%
Contains more CarbsCarbs +225.4%
Contains more OtherOther +68.1%
~equal in Protein ~1.3g
~equal in Fats ~0.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -81.1%
Contains more Mono. FatMonounsaturated fat +28.1%
Contains more Poly. FatPolyunsaturated fat +200%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/nutrients
  2. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.